Khoom noj muaj hlau. Lub cev niaj hnub xav tau hlau

2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2023-12-17 03:27

Iron deficiency yog hom kev noj zaub mov ntau tshaj plaws. Feem ntau, tus kab mob no tshwm sim ntawm cov poj niam cev xeeb tub thiab cov menyuam yaus. Kev tsis txaus ntawm cov micronutrient no tuaj yeem ua rau muaj hlau tsis txaus ntshav ntshav thiab ua rau koj raug mob thiab kis kab mob. Tsis tas li ntawd, nws tuaj yeem ua rau muaj kev ua haujlwm ntxov ntxov hauv cov poj niam cev xeeb tub.

Lub luag haujlwm tseem ceeb ntawm cov hlau hauv lub cev yog nqa oxygen thoob plaws hauv lub cev. Nws ua raws li ib qho ntawm cov khoom tseem ceeb ntawm cov tshuaj hu ua hemoglobin uas nqa oxygen los ntawm lub ntsws mus rau txhua qhov ntawm lub cev. Hlau yog khaws cia hauv peb lub siab thiab cov leeg.

Cov kab ntxhia no muaj nyob hauv ntau yam khoom noj thiab tuaj nyob rau hauv ob hom: heme thiab non-heme. Thawj hom yog zoo dua absorbed los ntawm lub cev thiab muaj nyob rau hauv cov zaub mov ntawm tsiaj keeb kwm. Cov no yog ntses, nqaij qaib thiab nqaij. Lamb, nqaij nyug thiab nqaij npuas yuav tsum txaus nyob rau hauv cov khoom noj txhua hnub rau kev ua haujlwm ntawm lub cev. Tsis yog-heme hlau muaj nyob hauv cov nroj tsuag xws li taum, legumes, thiab zaub nplooj ntsuab, thiabkuj muaj qee cov txiv hmab txiv ntoo (cov ntsiab lus: hlau ua ke nrog vitamin C).

Txhim kho qhov sib npaug ntawm cov hlau hauv lub cev

txhawm rau tswj kom muaj qhov sib npaug ntawm cov kab ke no hauv lub cev, nws yog qhov tsim nyog yuav tsum tau ntxiv nrog cov zaub mov uas poob txhua hnub. Nws tawm hauv lub cev nrog quav, zis, tawv nqaij, tawm hws, plaub hau thiab rau tes. Cov poj niam kuj poob hlau thaum cev xeeb tub, yog li lawv xav tau ntau ntawm micronutrient hauv lawv cov zaub mov. Tsis tas li ntawd, txhua tus neeg xav tau qhov txaus ntawm cov khoom no hauv lawv cov zaub mov noj txhua hnub kom muaj qib txaus nyob rau lub sijhawm ntev.

Thaum lub cev tsis tau txais cov tshuaj uas xav tau ntawm cov hlau, nws cov reserves hauv lub cev maj mam txo. Yog tias qhov no txuas ntxiv mus ntev, qhov tsis muaj hlau tsis txaus anemia tuaj yeem tshwm sim.

Qhov chaw ntawm cov hlau hauv kev noj haus

Cov hlau koj xav tau nyob ntawm koj lub hnub nyoog thiab poj niam txiv neej. Qhov chaw zoo tshaj plaws ntawm cov khoom no yog cov khoom siv tsiaj. Feem ntau yog nqaij liab thiab daim siab. Txawm li cas los xij, nws muaj peev xwm kom tau txais qhov feem zoo ntawm cov khoom los ntawm cov khoom tsis yog tsiaj txhu.

Yog li, koj yuav tsum tau txais cov micronutrient ntau npaum li cas hauv ib hnub? Cov poj niam hnub nyoog 19 thiab 50 xyoo yuav tsum tau noj 18 mg ntawm cov hlau ib hnub (thiab 27 mg ntau dua yog tias lawv cev xeeb tub), thaum cov txiv neej hauv hnub nyoog no tsuas yog xav tau 8 mg xwb.

Raws li kws kho mob hais, muajob hom hlau hauv kev noj haus: los ntawm cov tsiaj thiab cov nroj tsuag. Nws yog ib qho tseem ceeb heev uas ob hom muaj tas li nyob rau hauv koj cov khoom noj. Txhawm rau ua kom qhov no tsis tu ncua, nws yuav tsum paub cov khoom noj uas muaj cov hlau ntau. Lawv cov npe kwv yees yog dab tsi?

siab

Cov tsiaj hauv nruab nrog cev xws li daim siab thiab offal yog qhov zoo tshaj plaws ntawm cov hlau, nrog rau cov nyiaj ntxiv uas muaj lwm cov zaub mov, vitamins thiab cov proteins. Nqaij nyuj daim siab muaj cov ntsiab lus siab kawg ntawm cov kab no - yuav luag 5 mg rau ib daim. Ib qho kev pabcuam ntawm cov khoom no muab ntau tshaj li ib feem plaub ntawm cov khoom siv hlau niaj hnub rau tus poj niam laus. Cov nqaij npuas siab kuj yog ib qho kev xaiv zoo, vim nws muaj ntau cov vitamin C. Tsis tas li ntawd, nws saj ntau dua thiab softer, uas muab qhov zoo tshaj plaws rau kev xav ua noj.

Txawm li cas los xij, thov nco ntsoov tias nqaij nyug lossis nqaij npuas siab yuav tsum tau noj kom tsawg vim tias cov khoom no muaj cov roj cholesterol siab. Txawm hais tias cov poj niam cev xeeb tub yuav tsum txwv tsis pub lub siab hauv lawv cov zaub mov, vim tias muaj vitamin A ntau dhau ntawm cov khoom no tuaj yeem ua rau tus menyuam yug los.

Yog tias koj tsis nyob rau hauv cov nqaij hauv nruab nrog cev, xav noj lwm yam tsiaj proteins xws li qe qe (muaj 3 milligrams ntawm hlau ib nrab khob) los yog nqaij liab. Lamb los yog nqaij nyuj yuav txaus los tuavhemoglobin. Cov khoom no muaj 2 mus rau 3 mg ntawm cov kab mob ib 100 grams.

Seafood

Khoom noj xws li nqaij nruab deg yuav pab tau koj kom tau txais cov micronutrients tseem ceeb. Bivalves (xws li mussels lossis oysters) thiab squid muaj hlau, nrog rau zinc thiab vitamin B12. Ib qho oyster noj muab rau koj nrog 3 mus rau 5 mg ntawm cov tshuaj no. Yog li, txaus siab rau lub phaj ntawm cov nqaij nruab deg zoo li no, koj yuav dhau qhov kev xav tau txhua hnub rau cov kab no.

Yog oysters, mussels thiab lwm yam shellfish tsis tuaj yeem yog ib feem ntawm koj cov zaub mov noj txhua hnub, hloov lawv nrog lwm cov khoom hauv hiav txwv uas muaj cov hlau ntau. Piv txwv li, haddock, salmon, thiab tuna kuj yog qhov zoo ntawm micronutrient, txawm hais tias lawv qis dua cov ntses.

Nyob zoo ib tsoom niam txiv kwv tij neej tsas sawv daws

Cov legume no yog qhov zoo ntawm kev muab koj lub cev nrog hlau (5mg ntawm hlau ib khob) thiab muab cov protein ntau ntau. Qhov xwm txheej no ua rau chickpeas yog qhov kev xaiv zoo tshaj plaws rau cov neeg tsis noj nqaij. Cov khoom no yog ib qho qab ntxiv rau cov zaub nyoos thiab cov tais diav, nrog rau cov khoom xyaw zoo rau cov kua ntses salsa.

Yog tias koj tsis yog tus kiv cua ntawm cov pluas noj nyuaj, tab sis xav noj cov zaub mov muaj hlau tsis tu ncua, koj tuaj yeem ua koj tus kheej hummus.

Ntau cov nplej muesli thiab cereals

Koj puas nyiam noj tshais? Qhov no yog qhov kev xaiv zoo uas yuav tso cai rau koj pib txhua hnub nrog txhua yam kev noj qab haus huvkab kawm thiab cov vitamins. Ua ntej yuav khoom, nco ntsoov nyeem cov khoom lag luam thiab saib cov tshuaj muaj pes tsawg leeg. Qee hom muesli muab 90 mus rau 100 feem pua ntawm cov hlau niaj hnub xav tau nrog rau lwm cov vitamins thiab minerals (fiber, zinc, calcium, thiab B vitamins).

noob taub dag

Koj puas paub tias cov khoom noj txom ncauj caij nplooj zeeg nrov no nplua nuj nyob hauv hlau? Ib khob ntawm tag nrho cov noob muaj ntau tshaj 2 mg ntawm hlau, thaum ib khob ntawm peeled kernels twb muaj 10 mg ntawm cov tshuaj. Hauv lwm lo lus, nws yog ib qho khoom xyaw zoo rau ntau yam tais diav nrog cov txiaj ntsig. Cov noob saj zoo heev thiab yooj yim rau kev sib xyaw nrog lwm cov khoom noj, yog li lawv feem ntau ntxiv rau khob cij los yog yob, thiab ua cov khoom xyaw hauv cov zaub nyoos. Cov kws kho mob pom zoo kom yuav cov noob taub dag, tsis muaj ntsev thiab khaws cia rau ntawm tes kom noj khoom txom ncauj sai thiab noj qab nyob zoo.

Soybeans

Ib nrab khob ntawm cov legume no muaj ntau dua 4mg ntawm hlau. Nws kuj yog ib qho zoo heev ntawm cov as-ham tseem ceeb xws li tooj liab, uas pab tswj cov hlab ntsha thiab lub cev tsis muaj zog, thiab manganese, uas yog ib qho tseem ceeb ntawm cov khoom noj uas muaj feem xyuam rau feem ntau cov txheej txheem tshuaj hauv lub cev. Tsis tas li ntawd, soybeans muaj protein ntau thiab fiber ntau, nrog rau ntau cov vitamins thiab amino acids.

Nutritionists pom zoo kom ntxiv taum pauv rau cov zaub mov sib xyaw. Tsis tas li ntawd, lawv tuaj yeem ua tau zoo ntxiv rau cov tais diav los ntawmpastes. Yog xav tau, lawv tuaj yeem noj tau ntawm lawv tus kheej, tsuas yog nchuav nrog me ntsis ntsev hiav txwv.

taum

taum ntawm txhua hom yog qhov zoo ntawm cov hlau thiab muaj 3 txog 7 mg rau ib khob. Thaum xaiv cov khoom noj uas muaj cov hlau ntau, ntau tus neeg xav txog kev siv lawv li cas. Taum tsis tsim teeb meem li no. Nws tuaj yeem ua ke nrog cov khoom noj xws li zaub qhwv, tswb kua txob, zaub qhwv, zaub qhwv, uas muaj cov vitamin C siab. Koj tuaj yeem ntxiv taum rau zaub xam lav, puree lawv thiab noj nrog cov zaub nyoos los yog ntxiv rau cov kua zaub. Cov muaj peev xwm yuav luag tsis muaj kawg!

Lentils

Nov yog lwm yam legume uas muaj hlau. Cov lentils siav muaj txog li 6 mg (thiab ntau dua) ntawm cov kab hauv ib khob ntawm cov khoom. Nws kuj tseem muaj fiber ntau, uas tuaj yeem pab koj sau sai, txo cov roj cholesterol, thiab pab tswj cov ntshav qab zib. Cov khoom no kuj yog ib qho khoom muaj ntau yam hauv kev ua noj, thiab tuaj yeem ntxiv rau yuav luag txhua lub tais - los ntawm cov kua zaub thiab zaub xam lav rau hamburgers thiab lwm yam khoom noj ceev.

Spinach

Cov khoom noj uas muaj hlau (cov npe hauv kab lus) yuav tsum suav nrog spinach. Ob qho khoom noj nyoos thiab siav yog qhov zoo tshaj plaws ntawm micronutrient. Nyob rau tib lub sijhawm, noj spinach pab lub cev nqus cov as-ham yooj yim dua. Tag nrhoib khob ntawm cov khoom siav muab lub cev nrog 6 mg ntawm hlau, nrog rau ntau fiber ntau, protein, calcium thiab vitamins A thiab E.

Txawm tias muaj coob tus neeg tsis nyiam cov nplooj ntsuab no, tshwj xeeb tshaj yog cov menyuam yaus, lawv tuaj yeem muab ntxiv rau ntau yam tais diav ua cov khoom zais cia. Qhov no yog qhov tshwj xeeb tshaj yog thaum ua ke nrog cov khoom noj uas muaj vitamin C. Rau cov menyuam yaus, koj tuaj yeem ua ib qho omelet nrog finely tws spinach los yog zaub lasagne.

Ntsuab

Cov noob noob hnav muaj lub qab ntxiag tsw qab thiab yog qhov zoo tshaj plaws ntawm cov hlau. Cov no yog oilseeds uas muaj 20 mg ntawm hlau ib khob ntawm cov khoom. Tsis tas li ntawd, lawv muaj cov khoom tseem ceeb xws li phosphorus, tooj liab, vitamin E thiab zinc. Txoj hauv kev yooj yim tshaj kom suav cov noob hauv koj cov zaub mov yog ntxiv rau zaub xam lav. Txhua tablespoon ntawm sesame noob yuav ntxiv ntau tshaj ib milligram ntawm hlau rau koj noj txhua hnub. Ntxiv mus, cov noob no kuj siv tau rau hauv ntau yam khoom qab zib thiab khoom qab zib.

Yog li, peb saib cov khoom noj uas muaj hlau ntau. Lawv tsis yog ib qho delicacy loj thiab tuaj yeem yooj yim muab tso rau hauv koj cov khoom noj txhua hnub. Txawm li cas los xij, cov npe saum toj no tsis muab cov lus teb tag rau cov lus nug ntawm dab tsi yog nplua nuj nyob hauv hlau. Cov kab no kuj pom muaj nyob hauv ntau cov txiv hmab txiv ntoo thiab txiv hmab txiv ntoo (currants, apricots), txiv hmab txiv ntoo qhuav (figs, raisins) thiab lwm yam. Koj tsuas yog yuav tsum nco ntsoov tias koj cov khoom noj txhua hnub yuav tsum sib npaug.